The Proper Omega-3 Dosage Threshold

by Irfan Qureshi, ND

Omegas-3s are polyunsaturated fatty acids essential for normal growth and development. These essential fats provide a number of benefits for maintaining a healthy heart. The two key nutrients that comprise this group are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Both fatty acids work to support healthy blood lipid profiles, balanced inflammatory responses, and promote healthy circulation. Omega-3 intakes can be maintained through adequate dietary inclusion of fatty fish and daily dietary supplementation.

A critical aspect to achieving the cardiovascular benefits of omega-3s is getting enough of them in the diet and through supplements. In 2009, the European Food Safety Authority established a minimum definitive intake recommendation for omega-3 fatty acids at 250 mg per day to achieve cardiovascular health benefits. Several studies have been conducted since. An analysis published in 2011 in the British Journal of Nutrition reviewed eight prospective studies to determine the cardiovascular health benefits of low (<250 mg per day) versus high (>250 mg per day) dose supplementation with omega-3 fatty acids expressed as DHA and EPA.

Based on their analysis, the authors concluded a dose of at least 250 mg of DHA and EPA was associated with a significant reduction (35 percent) in sudden cardiovascular health events, and a decrease of 17 percent for cardiac events overall in individuals with no preexisting heart health issues. The authors also noted that the recommended dose should be considered to be a minimum threshold for achieving cardiovascular health benefits, as they pointed out additional research suggesting that daily intakes in the range of 900-1,000 mg of these omega-3 fats have shown more significant cardiovascular health benefits. In 2010, the newest Dietary Guidelines released for Americans specified the recommendation for weekly seafood intake should be 8-12 ounces, which would provide an average daily amount of 250 mg of both EPA and DHA.